Workout of the Day

04272020 - PATTERN INTERRUPT

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Not to get too high school science class on you, but if you turn your textbooks to page 140 you’ll find Newton’s first law of motion. You probably remember this one as something along the lines of “an object at rest will stay at rest, and an object in motion will stay in motion, unless acted on by an external force.”

That’s probably a good one to remember for trivia night, but I’m convinced it’s true of human behavior, not just physics.

Behavior tends to maintain its trajectory. This is true on a larger scale (eating and exercise habits, for example), and on a smaller scale (a state of anxiety vs a state of calm, for example). States of being tend to perpetuate themselves pretty well, and you generally don’t go from anxious and stressed to calm and happy at random. It takes something to interrupt the pattern.

We’re all equipped with an incredible tool for pattern interruption: your breath. It’s your gateway into slowing, stopping, and even redirecting a vicious cycle of tension and anxiety, anger, stress, or even lethargy.

It works like this: your state of being affects your breathing without you even thinking about it. Fast, shallow breathing is associated with fear and anxiety and slow, deep breathing with calmness and relaxation for a reason. Your body works as a system, and when the system is calling for anxiety, your breathing is going to follow. Fortunately, your breath exists as both an autonomic (your body does it without you thinking about it) and as a conscious function. That means that, even though your body, once it’s in a state of anxiety and unrest, will tend to keep itself there with shallow, fast breathing, you can consciously interrupt that pattern and set yourself back on track to calm.

Like anything, it takes time and practice. Three slow breaths aren’t going to take you from a raving fit of panic to the perfect picture of nirvana. But maybe 10 or 50 breaths will get you closer.

Tune into your patterns, and if they’re going in a direction you don’t like, interrupt that pattern! Take the reigns of your breathing for a few minutes, and see if you can’t change the trajectory for the better.

See you out there. #developyourself


-Preston

@cfnobo

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04272020 - REST DAY

  • Breathwork:

    • 3 breaths in each position (4-4-8-0 cadence) (nasal only)

      • Sit and reach

      • Seated back arch

      • Seated side arch (R)

      • Seated side arch (L)

    • 3 rounds (nasal only)

      • 30x superventilation (full inhale, partial exhale)

      • Exhale to residual capacity, then hold 30s (add 15s each round)

      • 45s relaxed pace breathing

    • 15 cycles (nasal only) (ocean breath)

      • 4-4-8-4 cadence

    Mobility:

    • 2 mins/side per drill:

      • Lying hamstring stretch (:05 contract, :10 relax)

      • High hip soft tissue work (:05 contract, :10 relax)

      • Inner thigh soft tissue work (tack and floss)

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